Workout Description

Why This Workout Is Medium

While all movements are bodyweight and fundamental, the 7-minute AMRAP format creates sustained intensity with no built-in rest. The movement sequence is well-designed - upper body push/pull alternates with core/legs, preventing any single muscle group from limiting performance. The short time domain and moderate rep scheme allows for high intensity while remaining manageable for average CrossFitters.

Training Focus

This workout develops the following fitness attributes:

• Speed (8/10): Short time domain and low rep scheme encourage fast transitions and quick cycling of movements to maximize rounds.
• Flexibility (7/10): Toes-to-bar demands significant shoulder and hip mobility, while full-range pull-ups and squats require good joint mobility.
• Stamina (6/10): Multiple bodyweight movements targeting different muscle groups create significant local muscular endurance demands, especially in core and upper body.
• Endurance (4/10): Short 7-minute AMRAP creates moderate cardiovascular demand through continuous movement, but time domain limits true endurance development.
• Strength (3/10): Bodyweight movements require baseline strength, but rep scheme and format emphasize endurance over maximal strength.
• Power (2/10): Movements can be performed explosively but workout emphasis is on controlled, sustainable repetitions rather than power output.

Movements

• Pull-Up
• Toes-to-Bar
• Push-Up
• Air Squat

Scaling Options

Pull-ups: Ring rows or banded pull-ups (maintain horizontal body position for ring rows). Toes-to-bar: Knee raises or hanging leg raises. Push-ups: Elevated push-ups or knee push-ups maintaining plank position. Air squats: Reduce range of motion by using target/box or scale to wall ball target for position. For volume, scale to 5 reps each movement or extend time domain to 8-10 minutes if reducing movement difficulty.

Scaling Explanation

Scale if unable to perform 5+ strict pull-ups, 3+ strict toes-to-bar, or 10+ push-ups unbroken when fresh. Priority is maintaining intensity and proper movement patterns throughout all 7 minutes. Athletes should be able to complete at least 3 full rounds at chosen scaling. If rest periods exceed work periods or form deteriorates significantly, adjust scaling options. Target effort level should be 8/10 RPE with consistent work rate.

Intended Stimulus

Short, intense glycolytic workout designed to be a sprint-style conditioning piece lasting 7 minutes. Primary focus is on bodyweight gymnastics capacity and quick transitions between movements. Energy system target is primarily glycolytic with some phosphagen system involvement due to the short work intervals. The main challenge is maintaining high-intensity output while managing grip fatigue between pull-ups and toes-to-bar.

Coach Insight

Start fast but sustainable - aim to maintain consistent round times throughout. Break pull-ups and toes-to-bar before failure, typically 4-3 or 5-2 to preserve grip. Minimize transition time between movements. Push-ups and air squats should be unbroken to maximize efficiency. Common mistake is going too hard in first 2 minutes and burning out. Target 4-5 rounds for experienced athletes. Keep core tight on toes-to-bar to prevent swinging and wasted energy.

Benchmark Notes

This is a 7-minute AMRAP with gymnastics movements similar to Cindy's pattern but with toes-to-bar added. Using Cindy as our anchor (which achieves 25-30 rounds in 20 minutes for elite athletes), we can scale proportionally: Movement breakdown per round: - Pull-Ups: 7 reps × 1.5s = 10.5s - Toes-to-Bar: 7 reps × 2s = 14s - Push-Ups: 7 reps × 1.5s = 10.5s - Air Squats: 7 reps × 1.5s = 10.5s Base time per round: 45.5 seconds Transitions between movements: ~3s × 3 = 9s Total time per round: ~55 seconds Factoring fatigue multipliers: Rounds 1-2: 55s Rounds 3-4: 60s Rounds 5+: 65s In 7 minutes (420 seconds), elite athletes (L10) should complete 6.5-7 rounds L5 (median) should achieve 4.5 rounds L1 (beginners) should achieve 2.5 rounds This aligns proportionally with Cindy's anchor points when scaled to 7 minutes instead of 20 minutes, with slightly slower progression due to the addition of toes-to-bar. Final targets: L10 (Elite): 7.0 rounds L5 (Intermediate): 4.5 rounds L1 (Beginner): 2.5 rounds

Modality Profile

All four movements (Pull-Up, Toes-to-Bar, Push-Up, Air Squat) are bodyweight/gymnastics movements. Since all movements fall into the gymnastics category, the workout is 100% gymnastics with no monostructural or weightlifting components.